I used to race mountain bikes about 4 years ago and was training hard everyday. Stuff came up and I had to stop riding and training. Im now getting back into it and could use some advice on how to get restarted. I have pretty much been inactive physically the last 2 years although im still in pretty decent shape. 6'2 140lbs. I figure the first month or so, that just riding will be good enough, but after that it will need to progress to the necessity to start a training regimine. I would like any advice I can get and maybe some links to sites that have good training advice/programs for mountain bike race training.

I used to race mountain bikes about 4 years ago and was training hard everyday. Stuff came up and I had to stop riding and training. Im now getting back into it and could use some advice on how to get restarted. I have pretty much been inactive physically the last 2 years although im still in pretty decent shape. 6'2 140lbs. I figure the first month or so, that just riding will be good enough, but after that it will need to progress to the necessity to start a training regimine. I would like any advice I can get and maybe some links to sites that have good training advice/programs for mountain bike race training.

Ben,
Getting restarted is really not that hard. It simply takes the mindset that you want to improve yourself and some stick-to-ittiveness. Your first month or so you will want to get in some base miles. heading out for 1hr to 1.5hr at a pace that is comfortable several times per week. After this period you will continue the endurance rides while adding higher intensity rides. Depending on what your fitness and competition goals are you will continue to up intensity while decreasing the amount of long slow miles. The key is to stress your body in moderate amounts. By doing this you avoid injury and over-training while getting lasting results. fastcoaching.com

I would argue that a base of 1.5 months after such a long layoff isn't enough. Before you start racing again, you need to fall in love with the dirt again. Really, take through January to really ride again with no intention other than getting in riding shape. Go discover the singletrack God. Ride some roads, too. Throw in some weight training. In January, find a plan that incorporates training periodization (I favor a 4 week schedule.) Hit some hills, ride some intervals and tempos. The race season here doesn't start until late spring.

I'd throw in SOME running, too. I always seem to get in shape quicker if I add running, but don't do too much, too soon. This is a good beginning program that goes well with cycling, if the person is in decent shape. http://www.coolrunning.com/engine/2/2_3/181.shtml

Hi,
pick up a used road bike.It can even be a 30 year old Goodwill special, but one of the better 15-20 year bikes would be my choice. It's easy on the bod, and long rides at a
moderate pace are perfect for building an endurance base.